I can NOT believe we are already in the last week of the #BeachBumChallenge!!
I have literally been so blown away by the support and community that we have built during this challenge,
Reading and seeing all of your check ins has been the highlight of my day for the last 8 weeks.
Which is why…
WE ARE DOING IT ALL OVER AGAIN!!
That’s right if you miss the first round you are in luck!
The LFG community can’t wait for more, so we will be starting again next week! Keep an eye out for some more details, and sign up here if you aren’t already a part of the challenge!!
But before we start let’s get ready for Week 8 of the #BeachBumChallenge!
Week 8 Prize Pack
♥︎ the Thug Kitchen Cookbook cookbook
♥︎ a Live Fit Girl Mason Jar water bottle
♥︎ a set of 5 pound ankle weights
♥︎ a handmade gift from me! — homemade bath salts!
#BeachBumChallenge Week 8 Schedule
Download a printable checklist HERE!
Booty & Shoulders!
Start the day with 20 minutes of INTERVAL cardio! Just like last week, make it INTENSE! Try anything you want, start at your normal pace for 1-2 minutes, then boost up the intensity for a minute. Push yourself girl, you got this!
Get ready for you last new BOOTY workout of the #BeachBumChallenge round 1! Check in for your new 10 Minute Booty Lift Workout, and complete it 1-3 times through.
After a good booty burn, complete 2-3 rounds of your Sexy Shoulders in TWO Moves routine! The entire shoulder workout will only take 10-15 minutes!
Live Happy Challenge – Motivation Monday!! Share your favorite inspirational quote, saying, or idea in the community to help inspire each other!
Live Healthy Challenge – We’re back at it with Meatless Monday again! Try adding legumes, lentils, or tofu into your diet — you may find a new recipe you like! Show us a veggie-friendly meal in the community!
Yoga & Pilates
30 minutes of Cardio – Choose your favorite form of cardio and get that heart rate up for 30 minutes at a steady heart rate today.
Then, aim to get in at least 30 minutes of a Yoga flow routine in. Try something new this week and take a class at your local studio, or search for some yoga routines on YouTube (always remember there are a TON of free resources out there too!)
And last, but not least, try getting in some stretching or foam rolling to loosen and relax those muscles. They’ve worked hard these last 8 weeks and deserve some TLC!
Live Happy Challenge – Today focus on breathing deeply. We have done this before ladies, but it is SO important that I think we need to revisit it every once on a while. When you are starting to feel stressed, or tired, or can’t get tot sleep –try taking a few deep breaths. Breathe in through your nose and exhale through your mouth, Empty every last bit of air out of your lungs before taking the biggest breathe you can and repeat for 5-10 breathes. You’ll feel so much better — I promise!
Live Healthy Challenge – Today is another day we are going to try and 5-ingredient or less day. I know this is a hard one ladies — but you CAN do it. Just think about eating food in their most natural state.
Hump Day Booty
The best day of the week to tone those beautiful humps! Start with 2-3 rounds of your Resistance Band Booty & Abs workout.
Finish off those abs and booty with a quick 10 Minute Booty & Abs — just to make sure EVERY inch is toned! 😉
50 Squats & 50 Lunges – Spilt them up however you want 10 squats followed by 10 lunges and repeat 5 times, or all 50 of each at once. Try different variations too! Maybe some plié squats or side lunges to change it up a bit!
*EXTRA CREDIT* – 20 minutes of any type of cardio
Live Happy Challenge – Share with the community you favorite way of giving back. Whether is giving back to your community by volunteering at your local homeless shelter, or regularly donating to your favorite charity — let us know! I love helping out in so many ways, and I know so many of you do too! It would be nice to share it with every one else!
Live Healthy Challenge – Get in three servings of tea today. You can try getting in black tea in the morning for a little caffeine, green tea in the middle of the day for a little energy boost, and some herbal tea to wind down before you go to bed. There are so many benefits to drinking tea — and it’s a bonus that it actually counts as part of your water intake for the day as well!
Cardio & Arms
Start with 30 minutes of cardio — today let’s do 5 minutes to warm up, 20 minutes of HARD work, followed by 5 minutes to cool down.
Push Up Practice!! – Complete 3 rounds of 20 push ups — remember, as many on your toes as possible!
After toning your front side with your push ups, complete 3-4 rounds of your Sexy Back Workout to tone up that beautiful backside as well!
Live Happy Challenge – We all have them — somewhere in your house that you throw everything when you’re cleaning — whether it’s a junk drawer or a closet, or even just an area on your desk that you store papers…ORGANIZE it and get everything in order. You’ll feel so much better once it’s done AND feel more productive after it’s all organized.
Live Healthy Challenge – Your goal for the day is to eat 2 servings of veggies or fruit per meal today — so that’s at least 6 servings of veggies or fruit for the day and you will LOVE how full and satisfied you’ll feel with eating all those nutrients.
Cardio & Total Body
Start with 40 minutes of Cardio at a nice steady pace. Always remember you can break it up into small, shorter and more manageable section — feel free to try 20 two 20 minute segments through out the day, or even 4 ten minute sections if you need to. Just remember to get that heart rate pumping!
For your total body toning today, complete 3-4 rounds of the Swimsuit Slim Down routine — but don’t worry, it will only take 20-25 minutes to tone up from head to toe!
Live Happy Challenge – Flex it Friday! Let’s see your beautiful sweaty self in the community.
Live Healthy Challenge – Aim to get THREE really good sources of calcium in today. My favorite calcium source is nonfat Greek yogurt — but if you want a few non-dairy forms of calium try things like whote beans, bok choy, or even sardines! Let us know how you got in some calcium today in the community.
5k, Push Ups, & Abs
5k Run (or walk) or 10 Mile Bike Ride – It’s our last 5k of the #BeachBumChallenge!! You’ve come a long way ladies — be proud of everything you’ve accomplished and work hard during this last 5k to make these last 8 weeks end with a BANG. You are SO string and can do ANYTHING that you set your mind to — finish this last 5k strong!
Push Up Practice! – Complete 4 rounds of 20 push ups! YES, you CAN do it lady — not get to it!
After some upper body toning, get in your Bikini Body Abs workout for some targeted tummy toning.
Live Happy Challenge – Share your 5k progress with the group from your first 5k to your last. You can eve share with us your before and after photos, or even you weight loss or body measurement progress. We would love to see all of your success and be inspired by it!
Live Healthy Challenge – Plan THREE goals for the #BeachBumChallenge round TWO. Make them specific and measureable — instead of just “losing weight” make your goal to be “lose 10 pounds”. Share your goals with the group for a little more accountability!
Self Love Sunday
Continue thinking about those goals you set yesterday. Really cement those SPECIFIC goals down for round 2 of the #BeachBumChallenge and write them down in your journal.
Meal Prep Sunday – Get in that meal prep mode today! Cook up lots of yummy food for the week — and be sure to check back in for round TWO! <— I can NOT believe it!!
Who’s ready for ROUND TWO?! Ahhh can’t wait!!